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RevitalizeU Fitness — Your Performance Intelligence Program
Revitalize U Fitness · Performance Program
Day 1 — Lower A — Squat Focus
Session Notes
Warm-Up
- 5 min easy bike or incline walk
- Bodyweight squat × 15
- Hip circle × 10 each direction
- Glute bridge × 15
- Lateral band walk × 10 each way
Barbell Back Squat
4 sets · 8–10 reps · 60s rest
No previous data yet
RPE 7–8Brace your core before you unrack. Sit back and down, chest up, knees tracking over toes. Drive through the floor on the way up. Add weight every week you can.
Set
Weight
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Vol
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Bulgarian Split Squat
3 sets · 10–12 reps each leg · 60s rest
No previous data yet
RPE 7–8Front foot flat on the floor, rear foot elevated. Drive through the front heel, keep your torso upright. Control the descent — feel the stretch in the rear hip flexor.
Set
Weight
Reps
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Est. 1RM: —
Leg Press
3 sets · 10–12 reps · 60s rest
No previous data yet
RPE 7–8Feet high and wide for more glute emphasis, feet low and narrow for more quad. Full range of motion — don't just move the weight, feel the muscle.
Set
Weight
Reps
Vol
Est. 1RM: —
Walking Lunge
3 sets · 12 reps each leg · 60s rest
No previous data yet
RPE 7Volume accumulator. Start with bodyweight, add dumbbells once the movement is clean. Keep a controlled pace — this is conditioning as much as strength.
Set
Weight
Reps
Vol
Est. 1RM: —
Leg Extension
3 sets · 15–20 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
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Standing Calf Raise
3 sets · 15–20 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
Est. 1RM: —
G — Core Circuit
Circuit · 30 sec rest between rounds
Dead bug — 3×10 each side
Pallof press — 3×12 each side
Ab wheel rollout or plank — 3×8 reps or 30 sec
Pallof press — 3×12 each side
Ab wheel rollout or plank — 3×8 reps or 30 sec
Day 2 — Upper A — Push Focus
Session Notes
Warm-Up
- 5 min light cardio or arm circles
- Band pull-apart × 20
- Face pull × 15 (light)
- Wall slide × 10
- Push-up × 10
Bench Press (Barbell or Dumbbell)
4 sets · 8–10 reps · 60s rest
No previous data yet
RPE 7–8Control the descent — 2 to 3 seconds down, press explosively. Full range of motion, bar or dumbbells to chest level.
Set
Weight
Reps
Vol
Est. 1RM: —
Seated DB Overhead Press
3 sets · 10–12 reps · 60s rest
No previous data yet
RPE 7–8Control overhead. Don't let the lower back arch to compensate. Full range — arms fully extended at top, elbows at 90 at bottom.
Set
Weight
Reps
Vol
Est. 1RM: —
Incline DB Press
3 sets · 10–12 reps · 60s rest
No previous data yet
RPE 7–8Upper chest development. Keep controlled — follows two pressing movements so fatigue is already present. Quality reps over heavy weight here.
Set
Weight
Reps
Vol
Est. 1RM: —
Lateral Raise
4 sets · 15–20 reps · 45s rest
No previous data yet
RPE 8Keep weight light enough to feel the side delt working, not traps taking over. Slight bend in the elbow, lead with the pinky.
Set
Weight
Reps
Vol
Est. 1RM: —
Tricep Pushdown (Cable/Rope)
3 sets · 12–15 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
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Overhead Tricep Extension
3 sets · 12–15 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
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G — Core Circuit
Circuit · 30 sec rest between rounds
Hollow body hold — 3×20–30 sec
Side plank — 3×20–30 sec each side
Cable woodchop or band rotation — 3×12 each side
Side plank — 3×20–30 sec each side
Cable woodchop or band rotation — 3×12 each side
Day 3 — Lower B — Hinge & Glute Focus
Session Notes
Warm-Up
- 5 min bike or treadmill
- Hip hinge drill × 10
- Glute bridge × 20
- Banded clamshell × 15 each side
- Single leg RDL bodyweight × 8 each side
Romanian Deadlift
4 sets · 8–10 reps · 60s rest
No previous data yet
RPE 7–8Hinge at the hip, soft bend in the knee, bar stays close to the body, feel the stretch in the hamstrings at the bottom. Load it progressively every single week.
Set
Weight
Reps
Vol
Est. 1RM: —
Barbell Hip Thrust
4 sets · 10–12 reps · 60s rest
No previous data yet
RPE 7–8Primary glute builder in the program. Squeeze hard at the top, full hip extension, don't let the lower back take over. Progress this aggressively every week.
Set
Weight
Reps
Vol
Est. 1RM: —
Single Leg RDL
3 sets · 10 reps each leg · 60s rest
No previous data yet
RPE 7Slow and controlled every rep. Exposes asymmetries between left and right — important for injury prevention. Use wall or rack for balance if needed.
Set
Weight
Reps
Vol
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Lying or Seated Leg Curl
3 sets · 12–15 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
Est. 1RM: —
Cable Kickback or Machine Glute Extension
3 sets · 15 reps each leg · 45s rest
No previous data yet
RPE 8Keep the weight light enough to feel the glute contracting fully at the top of every rep. Pure isolation — no cheating the movement.
Set
Weight
Reps
Vol
Est. 1RM: —
Abduction Machine or Banded Abduction
3 sets · 20–25 reps · 45s rest
No previous data yet
Glute medius — responsible for outer glute shape. Often undertrained. Keep reps high and feel the burn.
Set
Weight
Reps
Vol
Est. 1RM: —
G — Core Circuit
Circuit · 30 sec rest between rounds
Glute bridge march — 3×12 each leg
Reverse crunch — 3×15
Plank with alternating reach — 3×10 each side
Reverse crunch — 3×15
Plank with alternating reach — 3×10 each side
Day 4 — Upper B — Pull Focus
Session Notes
Warm-Up
- 5 min light cardio
- Band pull-apart × 20
- Scapular pull-up × 10
- Face pull × 15 (light)
- Cat-cow × 10
Barbell or Dumbbell Row
4 sets · 8–10 reps · 60s rest
No previous data yet
RPE 7–8Hinge at the hip, pull to lower chest or upper abdomen, squeeze shoulder blades together at the top. Primary strength movement — load it progressively.
Set
Weight
Reps
Vol
Est. 1RM: —
Lat Pulldown (Wide Grip)
3 sets · 10–12 reps · 60s rest
No previous data yet
RPE 7–8Pull bar to upper chest, elbows drive down and back, lean slightly back, full stretch at the top. Feel the lats not the biceps.
Set
Weight
Reps
Vol
Est. 1RM: —
Seated Cable Row (Close Grip)
3 sets · 10–12 reps · 60s rest
No previous data yet
Set
Weight
Reps
Vol
Est. 1RM: —
Face Pull
4 sets · 15–20 reps · 45s rest
No previous data yet
Pull to face level, elbows high, external rotate at the end position. Shoulder health movement as much as aesthetic. Never skip this one.
Set
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Dumbbell Curl (Alt or Hammer)
3 sets · 12–15 reps · 45s rest
No previous data yet
Set
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Reps
Vol
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Incline DB Curl
3 sets · 12 reps · 45s rest
No previous data yet
Set
Weight
Reps
Vol
Est. 1RM: —
G — Core Circuit
Circuit · 30 sec rest between rounds
Hanging knee raise or lying leg raise — 3×12–15
Cable crunch — 3×15
Suitcase carry or farmer carry — 3×30 sec each side
Cable crunch — 3×15
Suitcase carry or farmer carry — 3×30 sec each side
Custom Workout
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Sessions
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Total Volume
0
PRs Tracked
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Last Session
Volume Trend — Last 8 Sessions
Week-over-Week Volume
Log at least 2 sessions to see comparison.
PR Table — Estimated Max
Exercise
1RM
2RM
10RM
No PR data yet.
Session History
No sessions logged yet.
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Step 5 — Weekly Check-In
How did your training actually feel this week compared to what you put on paper?
What time did you actually fall asleep most nights this week?
How many nights did you eat within two hours of going to sleep?
How was your actual hydration this week — not what you planned?
What was the dominant stressor outside of training this week?
What time did you eat your first and last meal most days this week?
How consistent were you with hitting your protein target this week?
On your hardest training days this week, did you eat more, the same, or less than your easier days?
Did your menstrual cycle affect how you felt physically this week?
Where are you in your cycle this week approximately?
Saturday morning weight?
Did you take your progress photos this week?
📸 Take your photos before you submit this check-in. Front, side, and back in the same lighting and same spot every week. Consistency in the photo conditions is what makes progress visible over time.
Did you take your progress photos this week?
📸 Before you submit — take your progress photos now. Front, side, and back in consistent lighting. Save them to your phone then come back and submit. Photos are one of the most important tracking tools in your program.
Anything else you want me to know before I analyze this week?